保守的觀點認爲，節奏長跑就是要你用比10-K比賽每英里慢10到20秒的速度跑20到40分鐘。
On tempo days, he runs 4 miles at a pace that's 10 to 20 seconds per mile slower than 10-K race pace.
在節奏訓練中，他用每英里10～20秒的速度一次跑4英里，這個速度比10-K的比賽稍慢。
This runner consistently got hurt whenever he ran more than 80 miles a week, even though that's a modest total for an elite 10-K runner.
